Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
We are in the process of putting together 8 different benchmark workouts where you guys can compare their time to the rest of the firefighter community. This is one of them
“Quick Attack”
Strength/Stamina – complete the list as fast as possible:
20 back squats
20 pull ups
15 back squats
15 pull ups
10 back squats
10 pull ups
5 back squats
5 pull ups
- guys use 155lbs and girls use 95lbs
- this is to be done as fast as possible
- any kind of pull up is allowed – kipping, butterfly, strict… there must be full range of motion
- video yourself doing it in fast mode and tag us in instagram using #firefighterfurnace or in our facebook group firefighter furnace members area
- good luck and push through
rest 5 min
Cardio – 30 min on either elliptical or stationary bike
- slow and controlled, focus on breathing and quality